Enjoy Optimum Health

Not many people know you can build a lot of muscle or lose a lot of fat if you just ignore all the popular information found in bodybuilding magazines… and you instead what has been proven to work SCIENTIFICALLY.

The best example is best-selling author Tim Ferriss (The Four Hour Work Week) because He was able to gain 34 pounds of lean muscle… and… lose 3 pounds of fat in just 28 days.

You want to know the best part? He only worked out for 30 minutes, twice a week, for a TOTAL work out time in the gym of ONLY 4 hours. That’s it — just 4 hours!

To build your very own dream body like Tim Ferriss did in just 28 days, keep reading to see the six simple steps he followed to make it happen!

Here’s the six steps (from his blog)…

“1. Do one-set-to-failure from Arthur Jone’s recommendations from the little-known Colorado experiment, but reduce the frequency (a maximum of twice a week)… and have at least 3 minutes between exercises.

2. Do every repetition in a 5 seconds up, 5 seconds down (5/5 cadence). This eliminates momentum and ensures a constant load.

3. Exercise your entire body each workout to elicit a maximal hormonal (testosterone, growth hormone + IGF-1) response and do this by focusing on no more than 4-7 multi-joint exercises (leg press, trap bar deadlift, dips, incline machine benchpress, overhead press, Yates bent row,etc.)

4. Eat enormous quantities of protein with low-glycemic index carbohydrates like quinoa, but drop calories by 50% one day per week to prevent protein uptake downregulation.

5. Reduce your exercise frequency as you increase strength & size, because your recovery abilities will only increase 20-30%… and you can often build lean muscle tissue up to 100% before you reach your genetic set-point.

6. Record every workout in detail. Record: the date, time of day, order of exercises, repetitions, and weight lifted. Because this is an experiment — you need to control the variables to accurately see your progress and be able to make adjustments to ensure progress.”

And that’s all there is to it!

Those are the simple six steps that form the guidelines you need to follow in order to build the body of your dreams in just four hours of gym time. Now you can do it too.

Tim also recommends using this exact same outline if your goal is to lose stubborn fat (without putting on size). Here is his comment from his blog:

“If you’d like to lose 10-20 pounds of fat in the same 28 days (instead of becoming the “hulk”) All you have to do is follow a “slow-carb” diet and reduce rest periods to 30 seconds between exercises using this exact same workout protocol.”

There’s no excuse now! You only need to workout for four hours over the next 28 days and you can build 30 lbs of muscle mass… or… shed up to 30 pounds of fat! Now it’s time to get to work!

If you're new here, you may want to subscribe to my RSS feed. Thanks for visiting!